# Electrolytes on GLP-1 Medications: The Complete Guide > How much sodium, potassium, and magnesium you need on Ozempic, Wegovy, Mounjaro, or Zepbound — and how low electrolytes cause fatigue, cramps, headaches, and dizziness. Updated: 2026-07-31 Canonical URL: https://elevateglp.com/guides/glp-1-electrolytes-guide ## Key takeaways - Aim for 2,000–4,000 mg sodium, 2,500–3,500 mg potassium, and 320–420 mg magnesium daily on a GLP-1. - Low sodium — not dehydration alone — is the most common cause of GLP-1 fatigue and lightheadedness. - Leg cramps at night almost always mean magnesium and potassium are low. - Plain water without electrolytes can make symptoms worse by diluting what little sodium you have left. - One electrolyte serving in the morning and one in the afternoon covers most people. Most of the fatigue, headaches, dizziness, and leg cramps people blame on their GLP-1 medication are actually electrolyte problems. When you eat 30–50% less food, you also take in dramatically less sodium, potassium, and magnesium — the three minerals that regulate fluid balance, nerve signalling, and muscle contraction. This guide covers exactly how many milligrams of each electrolyte you need per day on a GLP-1, the symptoms of running low, and how to build a simple daily routine that keeps your energy steady. ## Why GLP-1 medications drain electrolytes GLP-1 receptor agonists reduce appetite and slow gastric emptying. Eating less food means eating less salt, less potassium-rich produce, and fewer magnesium-rich whole grains, nuts, and greens. At the same time, many people deliberately increase water intake — which flushes even more sodium out through the kidneys. Add in occasional nausea, vomiting, or diarrhea during dose escalation and the deficit compounds quickly. Electrolyte depletion is cumulative: it builds over weeks, which is why so many people feel fine for a month and then hit a wall. ## Daily targets for each electrolyte - Sodium — 2,000–4,000 mg per day; more if you sweat heavily or train - Potassium — 2,500–3,500 mg per day from food plus supplementation - Magnesium — 320 mg (women) to 420 mg (men); glycinate for sleep, citrate for constipation - Chloride — comes along with sodium; no separate target needed - Calcium — 1,000–1,200 mg per day, especially important during rapid weight loss ## Symptoms of low electrolytes on a GLP-1 - Afternoon fatigue that coffee does not fix - Lightheadedness when standing up quickly - Headaches, especially in the first 48 hours after an injection - Night-time leg cramps or eyelid twitching - Heart palpitations or a racing pulse at rest - Brain fog and poor exercise tolerance ## How to time electrolytes through the day Split your intake. One serving with breakfast primes fluid balance for the day; a second in the early afternoon prevents the classic 3 pm crash. If you exercise, add a third serving during or right after training. Magnesium is the exception — take it at night. Magnesium glycinate 200–400 mg roughly an hour before bed supports sleep quality and relaxes muscles; magnesium citrate at the same time also helps with constipation. ## Food sources that make it easier - Sodium — broth, pickles, olives, salted cottage cheese, lightly salted meals - Potassium — avocado, potato, white beans, salmon, spinach, banana, coconut water - Magnesium — pumpkin seeds, almonds, dark chocolate, black beans, leafy greens - Calcium — Greek yogurt, cheese, fortified milk alternatives, sardines ## FAQ ### Should I take electrolytes every day on Ozempic? Yes for most people. Because your food intake is meaningfully lower, a daily electrolyte serving is the simplest way to keep sodium, potassium, and magnesium in range and prevent fatigue, cramps, and headaches. ### What is the best electrolyte drink for GLP-1 users? Look for at least 500–1,000 mg sodium, 200–400 mg potassium, and 50–100 mg magnesium per serving with little or no sugar. Sports drinks are usually too low in sodium and too high in sugar. ### Can too much water make GLP-1 side effects worse? Yes. Drinking large amounts of plain water without replacing sodium can dilute blood sodium and worsen fatigue, headaches, and dizziness. Pair water with electrolytes rather than drinking more water alone. ### Which magnesium is best on a GLP-1? Magnesium glycinate is best for sleep, cramps, and general use because it is gentle on the stomach. Magnesium citrate is better if constipation is your main issue. Avoid magnesium oxide — absorption is poor. --- Source: https://elevateglp.com/guides/glp-1-electrolytes-guide Publisher: Elevate GLP (https://elevateglp.com) — supplements for people on GLP-1 medications. Educational content only; not medical advice. Attribution required when quoting.